Vegetarian Hummus Wraps

Why You’ll Love This Recipe

These vegetarian hummus wraps are an absolute winner for several reasons:

• They’re packed with plant-based protein from chickpeas and hummus.

• The wraps are customizable with your favorite veggies.

• They’re full of fresh, vibrant flavors from Mediterranean ingredients.

• You can prepare them quickly and enjoy a healthy, satisfying meal.

this Recipe

Ingredients

• Hummus (store-bought or homemade)

• Spiced chickpeas (cooked with cumin, chili powder, garlic, and paprika)

• Zucchini in garlic sauce (zucchini sautéed with garlic and mixed with yogurt)

• Fresh vegetables like bell peppers, tomatoes, cucumbers, scallions, and basil (Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Rinse and drain canned chickpeas. Sauté them with olive oil, garlic, cumin, chili powder, and paprika for about 5 minutes.

2. For the zucchini garlic sauce, sauté the zucchini and mix with yogurt, garlic, olive oil, and salt.

3. Prepare hummus by blending chickpeas, tahini, garlic, lemon juice, and water.

4. Wash and chop vegetables like cucumber, peppers, tomatoes, scallions, and basil.

5. Spread hummus on a lightly toasted tortilla, then add spiced chickpeas, zucchini sauce, and fresh vegetables.

6. Wrap the tortilla burrito-style or fold it like a taco and enjoy immediately.

Servings and Timing

• Servings: 2 wraps

• Total time: 30 minutes

Variations

• Gluten-free: Use gluten-free tortillas or pitas.

• Vegan: Omit yogurt in the zucchini garlic sauce and replace it with tahini.

• On-the-go: Omit tomatoes and adjust the zucchini sauce for a travel-friendly wrap.

Storage/Reheating

• Store the wraps separately from the vegetables and sauces in airtight containers for up to 3 days in the fridge.

• For reheating, warm the wraps in a skillet or microwave for a few seconds until heated through.

FAQs

How can I make these wraps gluten-free?

Simply use gluten-free tortillas or pitas to make this recipe suitable for a gluten-free diet.

Can I prepare the ingredients ahead of time?

Yes, you can meal prep by making the hummus, spiced chickpeas, and zucchini sauce in advance. Chopped vegetables can also be prepared and stored separately.

How long do these wraps stay fresh?

When stored in airtight containers in the fridge, these wraps can stay fresh for up to 3 days.

What kind of hummus should I use?

You can use store-bought hummus or make your own using chickpeas, tahini, garlic, and lemon juice for the freshest flavor.

Can I make these wraps without zucchini?

Yes, you can omit the zucchini in garlic sauce and still have a delicious wrap, or substitute it with another vegetable like roasted eggplant.

Can I add cheese to this recipe?

Yes, feel free to add cheese like feta or goat cheese for extra creaminess and flavor.

How do I make the wraps less spicy?

If you prefer less heat, reduce or omit the chili powder in the chickpeas and zucchini sauce.

Can I use different vegetables in the wraps?

Yes, feel free to experiment with other vegetables like arugula, spinach, or roasted cauliflower to suit your tastes.

Are these wraps good for meal prep?

Absolutely! They’re easy to prep in advance, and the ingredients stay fresh for a few days in the fridge.

Can I make these wraps vegan?

Yes, to make them vegan, simply omit the yogurt from the zucchini garlic sauce and use a dairy-free yogurt or tahini sauce.

Conclusion

These Vegetarian Hummus Wraps are a versatile, healthy, and delicious option for any meal. Packed with flavorful ingredients and a boost of plant-based protein, they are both satisfying and easy to prepare. Perfect for meal prepping or a fresh lunch, this recipe is sure to become a favorite!